Almonds are an excellent food to eat every day because they are full of protein, vitamins and fibre. By eating regularly, you reduce the risk of health problems such as cancer, heart disease, obesity and type 2 diabetes.
And although they also have a good amount of fat, it is especially the healthy monounsaturated type that actually protects your heart. Almonds also contain very few calories, so it is best to eat them in moderation.
It may seem incredible that only four daily almonds could do anything for your health, but that’s true! In an ounce of almonds, you will have 3.5 grams of fibre, 6 grams of protein and 9 grams of monounsaturated fat. Almonds also provide a good amount of vitamin E, manganese and magnesium. Copper, calcium, riboflavin, iron, zinc, and phosphorus were present in smaller but significant amounts.
So what can all this goodness do for your body? You will be surprised by these 7 important benefits that occur if you eat at least 4 almonds each day.
1. Healthier Cholesterol Levels
Almonds are excellent for reducing bad LDL cholesterol while increasing good HDL cholesterol. This is important because high cholesterol puts you at risk for all sorts of health complications, including heart attack, stroke, and peripheral arterial disease.
When you replace almonds with an unhealthy snack like potato chips or candy, you can reduce your bad cholesterol by up to 10%. The benefit is related to the vitamin E content in the nut meat, and the flavonoids contained in the paper skin of the almond. Together, they prevent the development of occlusion in the arteries.
2. Stronger, Shinier Hair
Almonds are ideally positioned to give you virtually all the vitamins and minerals needed to improve the condition of your hair. To stimulate growth, almonds have magnesium and zinc. Vitamin E has antioxidant properties that reduce oxidative stress and make the hair stronger. And finally, vitamin B thickens the strands and gives a natural shine.
In addition, applying almond oil on your scalp can prevent dandruff and soften and nourish hair strands directly. Almond oil has been used as a beauty product for hair and skin since ancient Egyptians regarded almonds as one of the ultimate luxury products.
3. Reduced Risk Of Heart Disease
There are many ingredients in almonds that make it an intelligent snack for the heart. Monounsaturated fats can help control high cholesterol, for example. But fibre, vitamin E, omega-3 fatty acids and plant sterols are also beneficial for heart health.
Almonds are also a great source of l-arginine, which has been shown to make the walls of the arteries more flexible and thus less likely to develop blood clots that can block blood flow and cause a cardiac arrest. To get all these heart health benefits, make sure you eat the shell as well.
4. Fewer Wrinkles
We all want to prevent premature aging, and almonds can help because of their manganese and vitamin E content. Manganese is a protein that helps to produce collagen.
Collagen is the connective tissue within skin that keeps it tight and smooth. Vitamin E is able to protect against skin damage by absorbing UV radiation from the sun, thereby reducing the appearance of dark spots and wrinkles. It also reduces skin inflammation and eliminates redness.
5. Better Digestion
Almond shells are an excellent source of prebiotics that promote the growth and multiplication of good bacteria in our intestines. Intestinal bacteria are responsible for the metabolism of nutrients from foods and drugs. It also protects against intestinal infections and makes vitamin K, important for the production of proteins for blood clotting.
Prebiotics feed this important intestinal bacterium, but recent studies indicate that regular consumption of prebiotic foods can improve the functioning of the immune system and reduce the risk of cancer, heart disease and rheumatoid arthritis.
6. Easier Weight Loss
Although almonds contain a lot of fat and calories, they can actually help you lose weight. Studies show that eating almonds can contribute to a feeling of satiety between meals, making it easier to resist unhealthy food cravings. People who eat almonds daily tend to consume less carbohydrates during the day.
Participants in an almonds and diet study reduced their weight and body mass index (BMI) by an average of 18%, compared with only 11% in the almonds-free group. Waist circumference also decreased by 14% in the almond group, but only by 9% in the non-almond group.
7. Improved Brain Activity
Studies show that having a lot of vitamin E in your diet can help prevent cognitive decline associated with aging, preserve memory and increase your daily alertness. The magnesium in the almonds strengthens the nerves in the brain.
And the protein helps repair brain cells, improving cognitive function. Keeping your brain healthy throughout life helps prevent Alzheimer’s disease, and eating almonds can be a big part of it.
We suggested 4 almonds as a basic amount to consume daily, but you don’t have to stop at that if you really like it.
The recommended daily limit is one ounce, about 23 nuts. If you eat the full ounce, you will get about 163 calories and 14 grams of fat. It doesn’t matter as long as you take into account the calories in the rest of your daily meals. Remember that it is not only whole almonds, but also products like almond flour and almond milk that count.
In the end, we think you will find that eating at least 4 almonds each day is an easy and delicious way to accomplish many health goals.
Whether you want to lose weight, improve the quality of your skin and hair, or reduce your risk of several dangerous diseases, almonds are the answer. Throw them on your salads, in the sautés, or right into your mouth. However, you get your almonds is a good way, every day!